brentoncorbett

Mar 27th 2019

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Summer Transformation

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3 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

increase your muscle mass as much as possible in 10 weeks.
Works each muscle group hard once per week using mostly heavy compound exercises

Chest&Triceps 9 exercises, 52 mins

Barbell Bench Press	4x10,8,8,6 reps	rest: 60s
Barbell Incline Bench Press	3x8,8,6 reps	rest: 60s
Barbell Decline Bench Press	3x8,8,6 reps	rest: 60s
Dumbbell Fly	2x10 reps	rest: 60s
Barbell Skull Crusher (Reverse Grip)	3x8 reps	rest: 60s
Dumbbell Pullover	2x8 reps	rest: 60s
Bench Dip	3x8 reps	rest: 60s
Dumbbell Alternating Tricep Kickback	3x8 reps	rest: 60s
Dumbbell Seated Tricep Press	3x8 reps	rest: 60s

Back & Biceps 14 exercises, 1 hr 17 mins

Dumbbell Incline Curl	2x12 reps	rest: 60s
Chin-Up	4x10 reps	rest: 60s
Barbell Deadlift	5x10,8,8,6,4 reps	rest: 60s
Dumbbell Bent-Over Row	2x8 reps	rest: 60s
Chin-Up	2x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Barbell Bent-Over Row	2x8 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x10,10,8 reps	rest: 60s
Barbell Row	3x10,10,8 reps	rest: 60s
Barbell Curl	3x8,8,6 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8,8,6 reps	rest: 60s
Dumbbell Incline Curl	2x12,14 reps	rest: 60s
Dumbbell Concentration Curl	2x10 reps	rest: 60s
EZ Bar Seated Curl (Close Grip)	2x10 reps	rest: 60s

Cardio/Rest 6 exercises, 1 hr 31 mins

Shoulders & Forearms 9 exercises, 56 mins

Dumbbell Seated Shoulder Press	3x10 reps	rest: 60s
Dumbbell Reverse Fly	3x8 reps	rest: 60s
Barbell Military Press	4x10 reps	rest: 60s
Dumbbell Lateral Raise	2x10 reps	rest: 60s
Dumbbell Shoulder Shrug	2x10 reps	rest: 60s
Dumbbell Upright Row	2x10 reps	rest: 60s
Barbell Reverse Curl	4x10 reps	rest: 60s
Dumbbell Seated Wrist Curl	2x12 reps	rest: 60s
Barbell Wrist Curl (Palms Down)	2x12 reps	rest: 60s

Legs 6 exercises, 46 mins